I'm a freshman in high school. I've been working out for a little over a year now. I've finally reached a max of a 55 lb curl with one arm and now I would like to increase bicep size for my arms, which are only 11.5 inch when flexed. I would also like to increase endurance. Could anyone give me an ideal weight and rep range for increasing size and endurance?
How your muscle looks like is defined by your genetics. However, what I have learned is that also working as hard on the antagonist helps actually the targeting muscle to grow too.
There was an Old school Bodybuilder with tremendous Arms (including Biceps): Chuck Sipes you can try some of his biceps and arm building routines... they might work for you.
General info: My recommendation for a bigger arm in general would be to work hard on your triceps too as it is nearly 2/3 of your arm to get a bigger look.
Yup, look at gymnasts, they probably don't do bicep curls and have huge biceps.
I would recommend doing more back exercises that will engage your biceps like the following:
- bent-over barbell rows
- neutral grip pull-ups
All those exercises will target your biceps on different angles as such they will get strong and big.
The hammer curl is the closest exercise you can get to isolating the brachialis muscle for getting it wider.
You are saying you want to grow your biceps. There are multiple thing that you will have to keep in mind while saying that:
- Bicep and tricep have to be in relation. The strength on your bi's and tri's should be in a good relation to each other. If the bicep as example is a lot stronger you could develop elbow tendonitis and other joint related pains.
- Tricep make up a lot of the arm. Not only biceps, but also triceps make up a lot of your arms. You are saying you want bigger biceps. I used to be saying that too, but all I wanted were bigger arms. So triceps matter too.
- The best muscle building exercises are compound movements. Compound movements are movements which require multiple muscles. Some examples: rows, pull-ups, push-ups and squats. These movements have been scientifically proven to be better muscle builders than isolation movements (E.G. bicep curl).
- For muscle growth you will need hypertrophy. Hypertrophy is a process in the muscle which causes it to grow. You will get hypertrophy when training with a minimum of 8 reps. Most people say 8-12 reps will be the best, but there is scientific evidence that has proven 30 rep sets to be just as effective as 8-12 reps.
I'm sorry I wasn't able to put sources to my claims, but I hope I'll still be able to help.
Keep up the good work!